GRILLED MACKEREL WITH ORANGE, CHILLI & WATERCRESS SALAD
Packed with omega-3 and vitamin C, this salad couldn't get much healthier - or tastier
Provided by Good Food team
Categories Lunch, Main course
Time 30m
Number Of Ingredients 9
Steps:
- Finely crush the peppercorns and coriander seeds together using a pestle and mortar. Grate the zest from half an orange and mix into the pepper mixture with half the chopped chilli. Lightly slash the skin of the mackerel and press the zesty, peppery mixture onto the fish. Heat the grill.
- For the salad, segment the oranges. First slice the top and bottom off each orange, then cut away the peel and any white pith using a small, sharp knife. Holding each orange over a bowl to catch all the juice, cut down either side of each segment to release it, then squeeze the shells to release any extra juice. Measure 4 tbsp of this juice into a small bowl and mix with the mustard, honey and remaining chilli.
- Grill the mackerel, skin-side up, for 4 mins or until crisp and cooked through. Meanwhile, divide the salad leaves between 4 plates and scatter with the orange segments and sliced shallot. Drizzle with the chilli orange dressing and top with the grilled mackerel.
Nutrition Facts : Calories 412 calories, Fat 25 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 18 grams carbohydrates, Sugar 17 grams sugar, Fiber 3 grams fiber, Protein 30 grams protein, Sodium 0.32 milligram of sodium
PEPPERED MACKEREL, NEW POTATO & WATERCRESS SALAD
Mackerel is fantastic for you and this main-meal salad couldn't be simpler to prepare
Provided by Good Food team
Time 30m
Number Of Ingredients 5
Steps:
- Cook the potatoes in plenty of boiling salted water until tender, about 15 mins. Drain and allow to cool for 10 mins. Make the dressing by mixing the mayo with most of the chives.
- Scatter half the watercress across a big platter or plate, chop the rest roughly and mix with half of the mackerel, the potatoes and mayo. Toss so that everything is covered in the dressing.
- Pile the mackerel-potato mix on top of the watercress, then top with the rest of the mackerel and chives.
Nutrition Facts : Calories 286 calories, Fat 18 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 2 grams sugar, Fiber 2 grams fiber, Protein 11 grams protein, Sodium 1.52 milligram of sodium
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